As we all know, a balanced diet refers to a balanced intake of various nutrients, including carbohydrates (sugars), protein, fat, fiber, vitamins and minerals. Therefore, it is necessary to supplement whole grains, beans, fish and eggs, fresh fruits and vegetables, and appropriate amount of oil.
Reduce carbohydrates and promote body fat decomposition
What are a low-sugar diet and a ketogenic diet? Younaijia nutritionist said that these two diets mainly control the intake of carbohydrates, which are the main source of human energy. After being eaten, carbohydrates will be decomposed into glucose, some of which will be provided for human use, and some will be stored in the liver to form glycogen.
When the human body needs energy, glucose is used first, and then liver sugar is used. If the glucose and liver sugar in the body are exhausted, the body has to turn to decomposing fat as an energy source. Therefore, if the intake of carbohydrates is reduced, the available glucose and liver sugar in the body are exhausted, and fat is decomposed and burned as an energy source, thus achieving the effect of reducing fat.
Generally speaking, carbohydrates are the main source of human energy, and carbohydrate-rich diets include cereals, bread, rice, noodles and other staple foods. In the proportion of nutrients, if a "balanced diet" is adopted, carbohydrates account for about 55% of the three main nutrients consumed every day, accounting for the highest proportion; If a "low-sugar diet" is adopted, the daily intake of carbohydrates is 50 ~100g (about 20%); If the ketogenic diet is adopted, the intake of carbohydrates must be restricted more strictly, and only 50 grams (about 10%) can be eaten every day. (as shown in the figure below)
Proportion chart of daily intake of three major nutrients: balanced diet, low-sugar diet and ketogenic diet. Compared with the balanced diet, the carbohydrate intake of low-sugar diet is greatly reduced, and the carbohydrate intake of ketogenic diet is more strictly controlled. (Photo courtesy/You Naijia nutritionist) The proportion of oil in protein increases with the low-sugar diet and ketogenic diet.
Due to the low carbohydrate intake in low-sugar diet and ketogenic diet, the intake of protein and oil will inevitably increase. In protein, the proportion of protein in the balanced diet is about 15~20%, and the proportion of oil is about 30%. Low-sugar diet increased protein's intake, and relatively speaking, the proportion of oil also increased; Ketogenic diet has greatly increased the proportion of oil and fat by more than 70%, which is far from the proportion of balanced diet.
The low-sugar diet uses protein and oil to replace some carbohydrates as the energy source of the body. Basic concepts of low-sugar diet
Nutritionist You Naijia pointed out that the low-sugar diet, commonly known as "Akin Diet" and "Eating Meat to Lose Weight", mainly controls the daily carbohydrate intake at about 50 ~100g, and replaces some carbohydrates in a balanced diet with protein foods (meat, fish, eggs, bean products, etc.). ) and oils (vegetable oil, nuts, etc. ) as an energy source.
In order to reduce fat and gain muscle, some ethnic groups will use a low-sugar diet to help them lose weight or shape.
Ketogenic diet consumes very little carbohydrate and greatly increases fat intake, forcing the body to break down fat and produce "ketone body" as the energy used by the body after glucose and glycogen are exhausted. Basic concepts of ketogenic diet
What is the ketogenic diet? Ketogenic diet has a high restriction on carbohydrates, and the daily intake should be controlled below 50 grams as far as possible, and the intake of oil should be greatly increased. Nutritionist You Naijia said that the principle of ketogenic diet is to force the body to consume glucose and liver sugar by consuming very little carbohydrates, and then decompose fat to produce "ketone bodies" as energy for the body to use, thus achieving the effect of reducing fat.
My plate is clear at a glance. Figure 3 can understand how to eat.
In order to let people know more about the intake methods and precautions of these three diets, nutritionist You Naijia provided three pictures and tables with the concept of "My Plate" to help people understand it easily! Please look at the picture on the next page: